These cheesy tomato couscous bites are a delicious, versatile snack that's perfect for lunches, picnics, appetisers or sharing with family and friends. Served with a simple tomato dip, they're packed with flavour and can be enjoyed either warm or cold, making them ideal for meal prep too.
Couscous is such a handy ingredient to keep in the cupboard as it's quick to cook and delicious simply served as a side with a little stock. But add some cheese, shape it into little bites and bake until golden, and it transforms into these irresistible cheesy morsels that are perfect for dipping. I love making them in the summer for picnics and portable snacks, but they're just as delicious in the winter as part of a picky plate or served alongside a warming bowl of soup.
Calories in Cheesy Couscous Bites
This recipe serves 3 and is 320 calories per serving
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
For the Couscous Bites:
- Couscous: Quick-cooking couscous is perfect for this recipe as it absorbs the stock and binds together easily once mixed with the cheese.
- Chicken or Vegetable Stock: Use chicken stock for extra richness or vegetable stock to keep the recipe vegetarian. A good-quality stock will add plenty of flavour to the couscous.
- Cheddar Cheese: Mature cheddar gives the best flavour, but any good melting cheese such as Red Leicester, Colby Jack or a mature white cheddar will work well.
- Parmesan: Adds a delicious savoury, salty flavour and helps the bites become beautifully golden as they bake. Freshly grated Parmesan is best.
- Low Calorie Spray: Helps the bites crisp up in the oven with minimal added oil. You can lightly brush with olive oil instead if preferred.
For the Tomato Dip:
- Vine Tomatoes: Ripe vine tomatoes give the best flavour. Peel them for a smoother sauce, although you can leave the skins on if you prefer a more rustic texture.
- Onion: A brown or white onion works best and adds a subtle sweetness to the sauce.
- Garlic: Fresh garlic provides the best flavour, but garlic paste can be substituted if needed.
- Mixed Herbs: A simple blend of dried herbs adds plenty of flavour. Italian seasoning also works well.
- Balsamic Vinegar: Adds a gentle sweetness and tang that balances the acidity of the tomatoes.
- Tomato Paste: Intensifies the tomato flavour and helps thicken the dip.
- Chicken or Vegetable Stock: Adds extra depth of flavour while creating the perfect consistency for the sauce.
- Spray Oil: Used to soften the onion and garlic with minimal oil. A small drizzle of olive oil can be used instead.
- Salt and Black Pepper: Season to taste once the sauce has reduced, as the stock may already contain salt.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
These cheesy couscous bites are easy to customise with different cheeses, herbs and vegetables to suit your taste or whatever you have in the fridge.
- Try different cheeses: Swap the cheddar for mozzarella, Red Leicester, Colby Jack, Gruyère or a mature white cheddar. You can also replace the Parmesan with Pecorino.
- Add vegetables: Finely diced peppers, grated courgette (zucchini), grated carrot, sweetcorn or finely chopped spinach all work well. Just make sure any vegetables with a high water content are squeezed dry first.
- Add some heat: Stir a finely chopped chilli, jalapeño or a pinch of chilli flakes into the couscous mixture or tomato dip.
- Boost the flavour: Add a teaspoon of smoked paprika, garlic powder, onion powder or Italian seasoning to the couscous mixture.
- Fresh herbs: Mix chopped parsley, basil, chives or coriander into the couscous before shaping the bites.
- Swap the couscous: Wholewheat couscous can be used instead of regular couscous for extra fibre.
- Make them extra cheesy: Add a little extra grated cheese to the top of each bite before baking for a golden, cheesy finish.
- Change the dip: Instead of the homemade tomato dip, serve with marinara sauce, salsa, sweet chilli sauce, garlic aioli or a yoghurt and herb dip.
- Add protein: Stir some finely chopped cooked bacon, diced ham or shredded cooked chicken into the couscous mixture for a heartier version.
- Make them bite-sized or larger: Shape into mini bites for party food or make larger patties to serve as a light lunch with salad.
Serving Suggestions
These cheesy tomato couscous bites are delicious served warm or cold, making them perfect for lunches, picnics, appetisers or light meals.
- Enjoy them just as they are with the homemade tomato dip or if you prefer a creamy dip, try them with this ranch
- Serve with a fresh green salad for a light and satisfying lunch.
- Add to a picky plate with sliced vegetables, olives, cheese, fruit and crackers.
- Pack them into lunchboxes for an easy make-ahead meal or snack.
- Serve as an appetiser with extra tomato dip, garlic aioli or a yoghurt and herb dip.
- Pair with a bowl of soup, such as tomato, roasted red pepper or vegetable soup, for a comforting meal.
- Add them to a picnic spread alongside sandwiches, salads and fresh fruit.
- Serve with coleslaw or potato salad for a simple summer lunch.
Storing, Freezing and Reheating
To Store: Allow the couscous bites and tomato dip to cool completely, then store them in separate airtight containers in the fridge for up to 3 days.
To Freeze: The couscous bites freeze well. Place them in a freezer-safe container with baking paper between the layers and freeze for up to 3 months.
To Defrost: Thaw overnight in the fridge before reheating.
To Reheat: Reheat the couscous bites in the oven or air fryer until heated through and crisp on the outside.
Enjoy Cold: These couscous bites are just as delicious served cold, making them perfect for lunchboxes, picnics and snack plates.
More Side Dish Recipes
Looking for some more side dish ideas? Check out these:
See more Side Recipes →
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Recipe Card
Cheesy Couscous Bites with Tomato Dip
Cheesy tomato couscous bites with delicious tomato dip - great for lunch with some additional picky plate items or as an appetizer.
Ingredients
- 1 cup (175g) of couscous
- 1 cup (240ml) of vegetable stock
- 60g (2oz) cheddar, grated
- 30g (1oz) of parmesan, grated
- olive oil spray
For the sauce
- 4 large vine tomatoes, peeled and chopped
- 1 onion, finely chopped
- 2 cloves of garlic, crushed
- 1 tbs of mixed herbs
- 1 splash of balsamic vinegar
- 2 tbs of tomato paste
- 1 cup (240ml) of vegetable stock
- olive oil spray
- salt and black pepper
Instructions
- Add the couscous to a saucepan, cover with the 1 cup of hot chicken or vegetable stock, stir, add lid and leave for 5 mins. Couscous should not be wet.
- Preheat oven to 180c fan, 200c, 400f (gas mark 6)
- Spray a frying pan over a medium high heat with spray oil
- Add the onion and garlic and fry till softened
- Add the tomatoes and simmer until they start to break down into a sauce.
- Add the mixed herbs, tomato paste, splash of balsamic and stock and bring to a boil.
- Reduce heat, add lid and simmer for 20 mins, until sauce reduces down and thicken
- Fluff up the couscous with fork, add half of the tomato sauce and mix. Stir in the the cheddar and Parmesan.
- With hands work all the mixture together and form into 15 mini bites. Place on a baking tray lined with parchment and spray over the top with spray oil, bake in the oven for 20-25 mins until lightly golden.
- While the bites are cooking in the oven, add the remainder of the sauce to a blender and blend till smooth. (or you can leave it chunky for a more rustic sauce)
- Serve the bites with the sauce on the side. The sauce is delicious hot or cold with these bites.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Vegetarian friendly - use a vegetarian hard cheese instead of Parmesan
- ❄️ Freezer Friendly - see storing, freezing and reheating
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 320Total Fat 14gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 9gCholesterol 55mgSodium 737mgCarbohydrates 32gFiber 5gSugar 11gProtein 20g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Joanne Faherty says
Is it just me but I cant see a recipe? They look yummy too.
Tracy Ann says
I would love to make these. Please post recipe xx
Natalie says
Made these for my Slimming World taster session and they went down an absolute storm! Highly recommend these and will definitely be making again!
Sheila Sears says
A really good recipe , cooked these last night for my taster night at group meeting. I made the sauce with tomatoes from my garden and would definitely make them again, Thank you xx.
Becky says
How long would the tomato sauce last in the fridge?
Shevy (Slimming Eats) says
It normally keeps for about 1 week for me. 🙂
Lucy says
Can you substitute the parmesan cheese for more cheddar?
Shevy (Slimming Eats) says
definitely, I would choose a mature cheddar for flavour.
Lucy Elliott says
Can you reheat these once they've been cooked? I think I've made too many to eat right now haha so want to save the rest til later.
Shevy (Slimming Eats) says
Hi Lucy, yes they might become a little dry when reheated due to the couscous, but you can certainly try, just popping them on a tray in the oven on a lower heat until heated through.
Eleanor says
Would these work minus the cheese?
Shevy (Slimming Eats) says
Hi Eleanor, they won't hold together well without the cheese, you could try adding some additional egg, and you would need something else for flavour.
Laura says
Hi Shevi,
Can you cook these in an actifryer?
Shevy (Slimming Eats) says
Hi Laura, I am not sure these would work in an actifry.
Amey says
How long do the bites keep?
I have my taster on Wednesday and don't have time to make them before group. The only time I have (this busy festive period) to make them would be tonight (Monday) Will they still be ok to eat on wednesday?
Shevy (Slimming Eats) says
So sorry for late response. These will keep about 3 days
Leni says
These went down a storm at my tastes evening tonight kids were disappointed when I got home with an empty box
janene says
I have made these for our taster session tomorrow I hope they go down well
Tamara Harvey says
Hi can you cook this without the sauce? So with just the couscous and cheese?
Siobhan (Slimming Eats) says
you can but you will want to serve them with some kind of dip, as they would be quite dry on their own.